Putting together a routine of stretches to do before bed may not sound like the most exciting goal, but it’s something that will improve your life in no time. Stretching at the end of the day has numerous benefits for your body and mind, and it’s an easy thing to develop into a habit. This article will look at the different stretches you can do before bed to make this routine a habit that you can rely on.
Bear Hug Stretch
This stretch involves hugging your bare arms around your body as the name suggests. Lean forward as far as you can, then pull your shoulders back. Keeping your hands on the lower part of your back, push for a few seconds, then release and repeat for an entire minute. This stretch improves circulation in the body and helps prevent pain from arthritis and other similar ailments.
Neck Stretches
Neck stretches are some of the most important to do before going to bed, as it will help you relax after a long day. The first stretch involves simply rotating your head along the axis of the neck, then the other way in a circular motion. After this, tilt your head back and forth (with your chin tilted down), pushing gently with your hands to increase the range of motion. Finally, tilt from side to side and side-to-side while moving both ways as far as you can go.
Child’s Pose Stretch
This stretch involves kneeling on the floor, leaning forward, and resting your forehead on the ground. Next, extend your arms to the sides with palms facing down and relax. This particular stretch can be done for a few minutes or up to ten minutes if you want to wind down and prepare for bed faster.
Low Lunge Stretch
This stretch involves lying on your back with your legs straight, one in front of the other. Then pull your knees toward your chest and hands toward the sky. This stretch is great for anyone looking to increase flexibility and overall mobility.
Seated Forward Bend Stretch
This stretch involves sitting on the floor with your legs extended in front of you and heels together. Next, sit back and lean forward, propping yourself up on your hands. Keep your back straight and legs relaxed throughout the stretch to avoid straining muscles. At the end, rest for thirty seconds or so before repeating for an entire minute or longer depending on how flexible you are.
In conclusion, stretching at the end of the day can be a great way to unwind, reduce stress and relax. You will feel better after getting a few stretches in to help you wind down and sleep. Remember that it’s okay if you don’t like an exercise at first because your body will probably adapt over time if you keep it up consistently.